Essential Fatty Acids - Improving Fertility and Mood
Printer-friendly versionDr. Judith Fiore, ND
Omega-3 essential fatty acids (EFAs) are an important dietary supplement. A healthy balance of omega-3 EFAs in your diet can provide many health benefits, improve your mood and may even boost your fertility.
Essential fatty acids
There are two families of essential fatty acids: omega-3 fatty acids and omega-6 fatty acids. They are termed "essential" because they cannot be produced by the body, and must therefore be obtained from the diet. An ideal intake ratio of omega-6 to omega-3 fatty acids is between 1:1 and 4:1. Most North Americans are consuming a ratio between 10:1 and 25:1. By supplementing with a good source of omega-3 fatty acids such as fish oil or flaxseed oil, this ratio can be met, as long as the diet is not too high in sources of omega-6 fats such as cereals, eggs, poultry, most vegetable oils, whole-grain breads, baked goods and margarine. With the exception of margarine and baked goods such as cakes and cookies, these foods are generally considered healthy, and they are, in moderate amounts. It is the high levels of omega-6 EFAs in these foods, and that fact that we don’t consume enough omega-3s to balance it, that may create problems. Good quality fish oil or flaxseed oil is all that is needed on a daily basis to achieve a healthier ratio of omega-3 EFAs. Other sources of omega-3 fatty acids include pumpkin seeds, walnuts, and hemp seed. It is unnecessary to supplement with an omega-3-6-9 combination fatty acid product – omega-9 fats are important, but they are found in abundance in the average diet (olive oil is an ideal source).
Omega-3s EFAs
It is understood that the omega-3 EFAs are needed to keep nerve cells and brain cells functioning properly. When there is a deficiency of omega-3 EFAs and an excess of saturated fats in the diet, the membranes of these cells are less fluid. Fluidity is an important feature of any cell. It allows nutrients to move easily into the cell, and waste products to get out. Without the proper ratio of omega-3 EFAs in the diet, cell membranes tend to “stiffen”: they become less fluid and the cell’s internal environment suffers. It is postulated that when this happens to brain cells, depression results. This hypothesis has been supported by research showing that omega-3 fatty acid concentration in the blood of depressed patients is lower than that in control group patients. The brain is the richest source of fatty acids in the human body, and since proper nerve cell function is critically dependent on proper membrane fluidity, a diet that is poor in omega-3 fats will have an impact on behaviour, mood, and mental function.1
The effects of omega-3 fatty acids are not limited to the brain and nervous system. Many studies have shown improvement in chronic conditions such as arthritis,2 diabetes,3 cardiovascular disease,4 high blood pressure,5 and cystic fibrosis,6 with omega-3 EFA supplementation.
Fertility and omega-3 EFAs
Additionally, these fatty acids are recognized in their help with fertility issues. Some research has shown that women who regularly consume omega-3 fats may have better fertility outcomes. Their rates of conception are higher, miscarriage rates tend to be lower, and the risk of premature birth is also reduced. During pregnancy, omega-3 fats are essential for a baby’s brain, spine, and eye development. Additionally, regular omega-3 consumption has been shown to help endometriosis and uterine fibroids.7
Anti-inflammatory effects of omega-3 fatty acids
Considering all the wonderful things that we humans derive from regular consumption of omega-3 fats, people often ask what it is about these fats that is so beneficial. The key is that omega-3 fats are anti-inflammatory, due to their ability to convert into anti-inflammatory prostaglandins. (Prostaglandins are like hormones in that they act as chemical messengers, but do not move to other sites in the body; they work right within the cells where they are synthesized.) The presence of omega-3 fatty acids can decrease the body’s need to produce inflammatory prostaglandins, resulting in a greater decrease in inflammation. By reducing pain and swelling, omega-3 EFAs allow the body to recover more quickly from injury or illness. Their presence also diminishes blood clotting8 in the body, which is why omega-3s are helpful in preventing miscarriage.
Fish and mercury
Cold-water fish, such as salmon, herring, mackerel and whitefish, are our best dietary sources of omega-3s. Indiscriminate consumption of fish, however, is not recommended for most people, and certainly not for women who are trying to achieve pregnancy. This is because many of our streams and oceans are contaminated with methyl mercury, which can be harmful to the nervous system. While nearly all fish contain trace amounts of methyl mercury, long-lived, larger fish that feed on other fish accumulate the highest levels and pose the greatest risk to people who eat them regularly. For these reasons, it is recommended that the consumption of shark, swordfish, king mackerel and tilefish be avoided. It is recommended that cooked fish be enjoyed one or two times each week.
Fish oil and flaxseed oil supplementation
Liquid fish oil and flaxseed oil are the easiest forms to use, although they must be kept refrigerated. Capsules are convenient for travelling, but can be considerably more expensive than the liquid form. Also, in the case of flaxseed oil, a large number of capsules are usually needed to get the equivalent of one tablespoon of oil.
Many people do not enjoy the taste of fish oil, even if it is well flavoured. Capsules are therefore easier to take. Be sure to find a fish oil that has been molecularly distilled, a process that removes heavy metals, PCBs and other contaminants that can be found in fish. It is also better to buy a fish oil that has a smaller fish as its source, such as herring, versus oil made from larger fish, such as salmon.
For best absorption, take your oils with food. Flaxseed oil is easily mixed into juices and other drinks, and you can also use it in a salad dressing. Don't heat flaxseed and fish oils or cook with them, because this will alter their fatty acid content. Check the expiration date on the label, as the oil spoils quickly. Keep them refrigerated for freshness.
Final word
The effect of omega-3 EFA supplementation on depression has received a lot of attention recently, but it is important to recognize that people suffering from depression may also need counselling, medication, or both. In severe cases of depression, it is imperative that you see your medical doctor. I’m a naturopathic doctor, but I know that there are many documented cases where a well-prescribed drug combined with appropriate counselling has brought those in need out of their depression and allowed them to live a normal life.
While it is unrealistic to view nutritional therapies as a “miracle cure” or an instant remedy for serious illness, they remain an essential part of a regimen to maintain overall wellness, the best preventive action against health challenges. A diet that favours omega-3 fats and moderate amounts of omega-6-rich foods will help to keep you healthy and hopefully improve your fertility.
REFERENCES:
1. Edwards R, Peet M, Shay J, Horrobin D. Omega-3 polyunsaturated fatty acid levels in the diet and in red blood cell membranes of depressed patients. J Affect Disord. 1998;48:149-155.
2. Fortin PR, Lew RA, Liang MH, et al. Validation of a meta-analysis: the effects of fish oil in rheumatoid arthritis. J Clin Epidemiol 1995;48(11):1379-1390.
3. Friedberg CE, Janssen MJ, Heine RJ, et al. Fish oil and glycemic control in diabetes. A meta-analysis. Diabetes Care 1998;21(4):494-500.
4. Appel LJ. Effects of omega-3 fatty acids on cardiovascular health. Am Fam Physician 2004;70(1):34-35.
5. Bonaa KH, Bjerve KS, Straume B, et al. Effect of eicosapentaenoic and docosahexaenoic acids on blood pressure in hypertension. A population-based intervention trial from the Tromso study. N Engl J Med 1990;322(12):795-801.
6. Beckles WN, Elliott TM, Everard ML. Omega-3 fatty acids for cystic fibrosis (Protocol for a Cochrane Review). The Cochrane Library 2001;(3)
7. Kasim-Karakas SE, Almario RU, Gregory L, Wong R, Todd H, Lasley BL. Metabolic and endocrine effects of a polyunsaturated fatty acid-rich diet in polycystic ovary syndrome. The Journal of Clinical Endocrinology & Metabolism Vol. 89, No. 2 615-620.
8. Chamberlain JG. Omega-3 fatty acids and bleeding problems. Am J Clin Nutr 1992;55(3):760-761.
Dr. Judith Fiore, ND is a registered Naturopathic Doctor who owns and operates the Naturopathic Fertility Centre in downtown Toronto. Her practice is dedicated entirely to providing care for individuals and couples with fertility concerns. Her office can be reached through her website, www.naturalfertility.ca, or by calling 416-231-4477.